1/29/18 Week 4 Starts

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Warm-Up:
Pigeon Stretch x1:00ea
Band Walks 2x10ea
Leg Swings 2x10ea
DB Push Press 2×8
Ring Row 2×6
DB OH Split Squat 2x5ea
Box Step-ups 2×14
Wall-Ball 2×8 ┬áBack Squat Warm-up x5:00
Strength Work:
A.) Back Squat 1×6 65%
1×6 70%
1×4 80%
1×3 90%
1×2 95%
*Rest 3:00 between each set*
B.1) MB Push-Up 4×12 Both Hands on
B.2) Pull-Ups w/ Pause 4×8 Pause at Top
C.1) MB Groin Squeeze 3x:30 Between Knees
C.2) DB Shrugs w/ Pause 3×8 Heavy
C.3) Sandbag Bear Hug Squat 3×6 Heavy
*Rest as Needed on all Sets*